Happiness is a state we all want to reach. According to Aristotle, everything we do, we do to be happy. It’s the ultimate answer to some of life’s biggest questions—yet what happiness means to each of us is deeply personal and depends on things like our personality, our genes, our culture and more.
There are countless studies, philosophies and self-help books on what happiness is and how to find it. Understanding the nature of happiness and the steps that can lead there matters—and so do the small daily habits that support it.
Here we look at 10 habits that many people link to greater happiness and that can support a healthier, more fulfilled life.
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They get quality sleep
According to various studies, 7–9 hours of sleep per night is ideal for most healthy adults. Some need a bit more, some less—we each have our own sense of what “good sleep” means.
Good sleep supports balance in our life, a stable mood and mental and physical wellbeing. When we don’t get enough sleep, the effects can be clearly negative: lower productivity, poorer focus, slower thinking and less flexibility. Lack of sleep also affects mood and can make us irritable, nervous or anxious.
Research suggests that sleeping between 10 p.m. and midnight and waking between 6 a.m. and 8 a.m. works well for many people—though work and lifestyle often mean exceptions.
Sometimes, with all the work we do and the pressure to be “productive” all the time, we cut sleep short to make the day feel longer. What we may not realize is that in the long run this makes us less productive and slower—and it can steal away our sense of happiness.
In short, quality sleep is a foundation for happiness. Without meeting this basic need, it’s harder to aim for higher goals. You can support better sleep with a consistent evening routine and a calm wind-down.
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They start the day early
Quiet, slow mornings and morning light give many of us the energy and calm we need for the rest of the day. Happy people often use the morning to start on their own terms—with exercise, a spiritual practice, journaling, reading or a bit of quality time alone before the day’s schedule kicks in.
We’re all different, so there’s no single “right” time to wake. What matters is getting those 6–9 hours so your mind and body can rest. Try not to rely on the snooze button; it often leaves you feeling more tired.
If you want to fit more into your day, waking deliberately early—e.g. between 6 and 7 a.m.—can give you time for what matters to you and help you set intentions before work and other demands take over.
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They keep learning new things
How you spend your free time is your choice—but life is a continuous process of learning, and that path often supports happiness. If you want to stay connected to your purpose, grow, broaden your worldview, skills and character, and become the best version of yourself, a growth mindset helps: focus on learning and improving rather than justifying or postponing.
Blogs, books, poetry, podcasts, documentaries, music, languages, software, workshops, courses, creative projects—all of these can work, as long as you gently push yourself out of your comfort zone, keep your mind engaged and let your creativity flow.
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They make time for reflection and meditation
Spending time with yourself and your thoughts—alone but not lonely—while you reflect or meditate is one of the habits many happy and self-aware people share.
Reflection and meditation can bring clarity about who you are and help you find inner calm. They’re also a powerful way to practise mindfulness, stay present, develop intuition and stay in tune with your inner self. Over time, as you keep up the practice, you may notice how being alone with your thoughts and listening to your inner voice can lead to a clearer vision for your life.
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They have a sense of purpose
Many happy people have a clear sense of why they do what they do; their actions fit into a larger picture of meaning and fulfilment. There’s no single “correct” purpose—no one can define yours for you. But purpose is one of the most important guides in life: it gives us a sense of meaning and wholeness.
Success is subjective and we keep redefining it. Knowing what matters most to you is vital. Your purpose is why you get up in the morning and why you keep going through hard times. It’s also a big reason we feel happy or satisfied—when we feel we’re living in line with what we care about.
Finding your purpose can bring clarity so that your actions align with what you value.
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They spend time in nature
It’s hard to overstate how important it is to step out of the “concrete jungle” at least once or twice a week and reconnect with nature and with yourself. Time in the forest or a walk in the park can support daydreaming, help you feel your place in the world and give you space to decide what to do next. Nature can feel like free therapy—and it can energize and calm the nervous system.
If you work hard, time in nature can be a great way to decompress after work. You can also use your lunch break to go to the nearest park and enjoy the smell of trees and greenery.
Like a healthy diet, time in nature may not make you feel happier overnight—but over time it can improve mood, clear the mind and help you feel more grateful and connected to yourself.
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They invest in their relationships
Meaningful relationships, strong bonds and social connection are among the biggest predictors of happiness and shape who we are and how we feel. They affect our mental and emotional wellbeing, our mood, our attitude, our productivity, creativity and overall satisfaction.
Happy people often invest time, energy and attention in building and nurturing the relationships that matter to them. They have friends of different ages, they make an effort to spend quality time with loved ones, and they commit to building their romantic relationships on solid foundations.
Knowing how to spend time alone is important—and so is understanding that we’re social beings. Developing emotional intelligence helps keep our connections strong and genuine.
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They practise visualization
Many happy people regularly use their imagination to picture their life and plan their future in a positive rather than anxious or catastrophic way.
They visualize their deepest dreams and highest goals—how they’ll get there, how they’ll feel, and so on. They also prepare their mind with positive thinking and affirmations: setting clear intentions, creating a vision for their life, setting realistic goals and staying grateful for what they have now while working toward the life they want.
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They stay active
Exercise and physical movement are important for hormonal and neurotransmitter balance. They help the body produce oxytocin, serotonin and endorphins—often called the chemical basis of feeling good.
Physical activity can make us more productive, mentally sharp and more enthusiastic, confident and engaged with life. We need to use our body to keep it healthy, and we need a healthy body to be happy and to build the life we want. It’s as simple as that.
If you find it hard to build exercise into your routine, consider a 30-day movement challenge to inspire longer-term habits.
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They eat well and simply
How we eat is closely tied to how we feel and live. Fast food, excess sugar and irregular meals can all take a toll when they’re the norm.
You’ve probably seen many people promote wholesome, nutritious food to keep energy up and support health. It may not be the only source of their happiness—but it’s often an important part of resilience and emotional balance.
A solid breakfast, regular healthy meals (with a focus on plants where possible) and enough water, while cutting back on excess sugar, dairy, refined wheat and alcohol, can help the body and mind feel clearer and more balanced.
Changing habits doesn’t guarantee happiness—but it’s an important and inspiring step toward it. Habits that support self-improvement and wellbeing can only lift things up and make them better.
Do you already follow some of these habits? Which one do you think you could start with today?
For more on what happiness is and how to live in the moment, read our articles Happiness as an Absolute Goal and The Ten Laws of Ikigai. For more on how food can support your mood, see How to Support Your Mental Health Through Nutrition.
Happy Life Team
